It is important to understand that the human body is subject to various unusual and severe cataclysms in the mountains, such as increased solar radiation, a severe lack of oxygen, dry air, sudden temperature changes, and much more. In addition to natural factors, if you go hiking or trekking, you experience unusual, constant physical exertion and psychological stress from uncomfortable conditions, group interaction, extreme situations, and so on. Our body adapts - it's a fact! But adaptation (or, as it is usually called, acclimatisation) to the cataclysms listed above does not always go quickly and easily, and it often happens that the body never begins to recover.
In the mountains, due to a lack of oxygen, salivation decreases, and all digestive glands' activity worsens; bile formation suffers; absorption of fats is impaired. Digestive system disorders are common phenomena that can be caused by a violation of the gastric mucosa (for example, microscopic parts of mica in water and dust) because the food is always not fully cooked at high altitude since the boiling point here decreases by about 5 ° C with an increase in altitude- for every one and a half thousand meters. So, for example, at 1000 meters, it is 96.7 degrees Celsius, and at 4000 - 86.7! Digestion is also affected by the fact that at altitude, the absorption of various nutrients and water worsens. As a result, all this leads to a weakening of the body. Therefore, it is easy to notice that after each mountain hike, a person loses a lot of weight - the reason for this is not heavy physical exertion but the influence of altitude (poor digestion, diarrhoea, nausea).
Without going into scientific details, it is important to note that a person's metabolism worsens, which leads to a sharp decrease in efficiency. And if at an altitude of three thousand meters it is about 90% of the usual norm, then at an altitude of over eight thousand meters - only 15%! And even after the cessation of active physical activity, the body continues to work in a stressful enhanced mode, trying to make up for the lack of oxygen. The speed of recovery depends on many factors: the period of being at altitude and adaptation of the body, and individual physical fitness! It's not a secret for anyone that we take part of the water necessary for the body from digested food, but since the oxidation of products in our body is disturbed, we receive less water.
And now we add to this increased sweating due to heat and physical exertion, frequent breathing, and severe dehydration. Habitual tastes also change at altitude: fatty foods are disgusting, and you want more sweet, sour, and salty - this is necessary for increased stimulation of taste buds to "start" the digestive system, as well as the "signal" of the body, hinting at which elements it needs to function. Loss of appetite is possible - this is a sign that the body cannot cope with the digestive processes at this acclimatisation stage. The better the body acclimatises, the easier it will be for him to take food. We will help him by choosing the most correct and gentle nutrition.
So, how to make a menu in the mountains?
The first and most important thing to pay attention to is water. As we wrote above, the loss of moisture by the body increases significantly, so the recommended amount of water per day will be at least 4 litres. It is important to remember that our body instead perceives tea, coffee, and other drinks as food that breaks down poorly, so it is necessary to drink water. Include seasonings that irritate receptors (pepper, mustard, horseradish, etc.) in your diet - they will help activate the digestive system. Use acidic food (lemon, for example) - increase a person's high-altitude "ceiling" and improve adaptation to height. Also, help digestion by eating as liquid and well-chopped food as possible. Large-sized meat and tough foods are best excluded from the diet.
More carbs!
Pay more attention to carbohydrate-containing foods. Their content in the diet should be increased by 10-15%. Throughout the route, especially the active part of it, use a fast carbohydrate - glucose. It is better to use it throughout the day in small portions (compressed sugar is suitable, or white ascorbic acid from a pharmacy with glucose content) - this will help the body cope with fatigue longer and improve oxygen absorption. Easily digestible honey is an excellent energy replenisher. Despite the frequent aversion of people at altitude to fatty foods, the amount of fat does not need to be reduced. Use vegetables and butter as fats - the body takes the easiest. Proteins are the body's resistance to stress, so control is also necessary for them. Try to use more vegetable proteins in your diet - the body absorbs them better.
And don't forget vitamins and minerals!
And the last thing you need to pay attention to is vitamins and minerals. Remember that at altitude, glacier meltwater is most often used for cooking and drinking. It is almost distilled, which helps wash out the necessary minerals and substances from the body. Complex vitamins are suitable, but their use must be increased by 2-3 times. Particular attention should be paid to B vitamins (primarily B12 and B15, as well as B1,2,6). Vitamins help to increase efficiency, reduce oxygen starvation, and increase resistance to height. Do not forget about PP, Sun, and C - they increase oxygen absorption in the blood. Nutrition is an important part of the success of an ascent or hike! Approach her carefully!